Stretch the Lats

I am always looking for stretches for the back and shoulders and I came across this one. I really liked it because it opened up the back part of the ribs and provided a lats stretch.

Here, let me break it down for you. 90 – 90 – Lats Stretch

Purpose: To stretch out the lats (latissimus dorsi) and open up the ribs (posterior-inferior area).
Starting Position: In a side-lying position with the bottom forearm below the shoulder and propping up the upper body. The legs are positioned so the top leg is extended at the hip and the knee is bent to 90 degrees and the bottom leg flexed at the hip and knee to 90 degrees.

How to Do the Exercise:
1) Keep the hips relaxed and reach with the top arm looking for a stretch in the lats and an opening up of the posterior aspect of the ribs on the same side as the top arm.
2) Hold the position for 20 seconds and relax.
3) Perform twice on each side.

Progressions: - You can reach the top arm in various positions in front, over or behind until you get the desired stretch or feeling
- You can add a light weight in the top hand in order to get traction from gravity for a more intense stretch
- You can move the hip of the top leg into great extension in order to intensify the stretch
- You can add a stability ball to the exercise and roll onto it

Contraindication & Common Mistakes: - Be cautious of excess twisting in the lower back

I hope you enjoyed this exercise and give it a go with yourself or your clients.

Learn more about strength training at my Stability Ball Training workshops accredited for Massage Therapists and Personal Trainers across Canada http://www.gaiaadventures.com/bodyball.html

Let's connect at info@gaiaadventures.com.

Catherine D'Aoust at GAIA Adventures, Kinesiologist, Workshops
www.gaiaadventures.com